Osteoporosis

Osteoporosis, the gradual thinning of bones that causes them to become more porous and fragile, is a by-product of age. After age 30, bone mass begins to decline, and, by age 50, 1 to 3% of total bone mass is lost annually. The condition is responsible for over 1.5 million fractures of the hip, spine and wrist each year in the U.S.

Who's At Risk?

The typical patients is a small-boned, white woman over 65 who is postmenopausal, has a family history of osteoporosis, smokes cigarettes, drinks 2 or more alcoholic beverages per day, consumes insufficient calcium in her diet, and fails to exercise regularly. Others at risk include those taking certain medications for long-term medical conditions, men over 65, and people with chronic alcoholism.

Preventive Measures

Adding weight-bearing exercise to your daily regimen, seeking medical advice for appropriate bone density screenings, eliminating tobacco and excess alcohol, and consuming enough calcium to help slow or stop the progress of osteoporosis.

Sources of Calcium

Calcium is found in dairy products, calcium-fortified foods, and certain green, leafy vegetables. It is best absorbed with Vitamin D. To fortify casseroles and breads, try adding 1-2 tablespoons of nonfat dry milk to the recipe.

How Much Do I Need?

The National Institutes of Health recommend that women over 50 should have 1,500mg/day; those on estrogen replacement therapy should have 1,000mg/day; and men over 65 have 1,500 mg/day.

Sources of Calcium Chart

To determine your daily intake of calcium, consult the following chart listing calcium laden foods and their approximate calcium content:

Food Source	Measured Amount	Approximate Calcium Content (mg.)
Milk (fat-free & low fat)	1 cup	300
Tofu w. calcium	1/2 cup	258
Yogurt (fat-free & low fat)	1 cup	250-400
Calcium-fortified orange juice	1 cup	240-350
Calcium-fortified cereal	1 cup	200
Canned salmon with bones	3 oz.	190
Cooked collards	1/2 cup	180
Blackstrap molasses	1 tbsp.	170
Calcium-fortified bread	2 slices	160
Cottage cheese (1% fat or less)	1 cup	140
Cooked navy beans	1 cup	128
Broccoli	1 cup	95

Calcium Supplements

Supplements can help achieve your total daily requirement. They come in the form of calcium carbonate, calcium citrate, and calcium phosphate in 250, 500 or 600 mg. Tablets. Calcium carbonate, found in Tums® and OsCal®, is the most popular form, but all three are well absorbed by the body and should be taken with meals to increase absorption.

Disclaimer: All information is for educational purposes only and should not be construed as a substitute for advice by your physician. You are advised to consult your physician regarding the applicability of any opinions or recommendations appearing here.

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